The green leafy vegetable KALE has received national recognition over the past two years or so.

People are adding it in their salads, wraps, smoothies and juices.

But why kale? What is so great about this green leafy vegetable that people are going crazy over it?

According to a report from Medical News Today, kale is PACKED with nutrition.

Kale can improve the health of your skin, hair, bones, improve digestions, while also lowering your risk of heart disease.

Medical News Today also reports that consuming kale can improve blood glucose control amongst diabetic patients, lower the risk of cancer, lower blood pressure, lower the risk of asthma, and much more.

Medical News Today (MNT) found that kale is a leafy green cruciferous vegetable that is chock-full of essential vitamins A, C and K as well as minerals like copper, potassium, iron, manganese and phosphorus.

A cup of fresh kale contains an average of only 40 calories, while providing an average of three grams of protein!

Furthermore, MNT stated that one cup of cooked kale has over 1000-percent more vitamin C than one cup of cooked spinach — and unlike spinach kale’s oxalate content is very low which means that the calcium and iron in kale are highly absorbable in the human digestive system. (Which is a HUGE plus!)

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and zero grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A. Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

Incorporating Kale In To Your Diet

Now that you have learned WHY kale is so wonderful, here are a few ways that you can begin to incorporate it into your diet.

I consume kale almost every day.

Photos below were all taken from huffingtonpost.com

Some of the ways that I eat kale will consist of:

Using one or two leaves in a fruit/protein smoothie

Baking kale topped with nutritional yeast for a kale chip snack

Adding some kale leaves to a salad

Making a kale wrap – Instead of the bread or create a kale lettuce wrap (YUM)

Juicing with kale

Adding kale into a soup

Sauteing kale with spinach and garlic

Adding kale to a sandwich – sub the lettuce

Placing kale in a casserole

Frying kale with eggs/tofu scramble

Cooking kale in a pasta

The possibilities are endless!!

I will post some of these wonderful kale-inspired recipes soon 🙂

Until then, enjoy a delicious heaping of kale during your next meal.

If you decide yo make something special with kale, let me know. I would love to hear about it!

Angela Joy Health & Fitness

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